Competitive and recreational swimmers seeking to enhance lat power, prevent common shoulder injuries like impingement, and build functional strength specifically beneficial for in-water performance.
Estimated Daily Calories
2500 kcal
Protein Target
"Prioritize consistent rotator cuff work and thoracic mobility drills. A strong, mobile upper back and stable shoulder girdle are paramount for preventing impingement and maximizing stroke efficiency."
Latissimus Dorsi muscles are the primary drivers of the 'pull' phase of your stroke, essential for propulsion and speed. Strong lats translate directly to a more powerful and efficient pull through the water.
Focus on strengthening your rotator cuff (especially external rotators), improving thoracic spine mobility, and maintaining proper stroke mechanics. Incorporate exercises like face pulls and external rotations regularly.
It refers to functional strength that directly enhances your performance and resilience in the water. This includes core stability for body position, back strength for propulsion, and shoulder integrity for injury prevention during repetitive movements.
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Take our QuizCompetitive and recreational swimmers seeking to improve in-water performance through targeted dry-land training, emphasizing lat power, core stability, and shoulder resilience.
Competitive synchronized swimmers looking to improve underwater breath-holding capacity, shoulder stability for sculling, and rigid core tension for vertical positions.
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